guide to six pack abs

8/3/2019 Guide to Six Pack Abs

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2 ULTIMATE SIX PACK ABS SYSTEM

Table of ContentsIntroduction ....................................................................................................................... 5

Get in the Zone .................................................................................................................. 8

The Right Discipline ....................................................................................................... 9Dedication and Unwavering Commitment ............................................................... 9

Patience ...................................................................................................................... 9

Focus on the Goal ..................................................................................................... 10

Dont Forget to Have Fun ......................................................................................... 10

The Right Approach ....................................................................................................... 11

Make the Health Plan a Part of Your Lifestyle ......................................................... 11

Set Your Own Rules .................................................................................................. 12Be Informed .............................................................................................................. 12

Learn to Cope with Setbacks ................................................................................... 13

Top 10 Tips on Sticking to the Program ................................................................... 14

Food as a Conscious Choice ............................................................................................. 16

Why should your food choices matter? ....................................................................... 16

Protein ....................................................................................................................... 17

Carbohydrates ........................................................................................................... 17

Fats ............................................................................................................................ 18

Vitamins ..................................................................................................................... 18

Fiber ........................................................................................................................... 18

Secret Food Products That Build Fat .......................................................................... 20

Low Fat Canned Products ..................................................................................... 20

Sneaky Fruits ............................................................................................................. 21

Green Salads .............................................................................................................. 21

Fresh Milk .................................................................................................................. 22

Pork/Beef Barbecue .................................................................................................. 22

Thirst Quenchers .......................................................................................................23

Mayonnaise and Catsup ...........................................................................................23


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Secret Food Products That Blast Fat .......................................................................... 24

Dark Chocolates ....................................................................................................... 24

Italian Pasta ...............................................................................................................25

Spices .........................................................................................................................25

Citrus Fruits .............................................................................................................. 26

Secret Food Products That Build Abs .......................................................................... 27

Almonds ..................................................................................................................... 27

Eggs ........................................................................................................................... 27

Lean Meats ............................................................................................................... 28

Daily Diet Plan To SHOTGUN ABS .................................................................................. 29

Science Behind Abdominal Exercises ............................................................................ 34Intensity ........................................................................................................................ 36

Repetition ......................................................................................................................37

Focus ..............................................................................................................................37

Gym Abdominal Exercises (Machines/Equipment)....................................................... 39

Crunch Chair ................................................................................................................. 39

Crunch strap ................................................................................................................. 40

Parallel bars .................................................................................................................. 40Rowing machines .......................................................................................................... 41

Other specialized gadgets ............................................................................................ 41

Home Abdominal Exercises ............................................................................................ 43

Basic crunch ................................................................................................................. 43

Bicycle crunch .............................................................................................................. 44

Ball crunch .................................................................................................................... 44

Reverse crunch ............................................................................................................. 45Long-arm crunch .......................................................................................................... 45

Holistic Workouts: Why You Need Them? ..................................................................... 46

Upper Muscle Workouts: For A Sexy, Strong Physique ............................................... 49

Lower Muscle Workouts: For Excellent Posture and Support .....................................52


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Cardiovascular Workouts: Completing the Package .................................................... 56

Top 3 Benefits of a Good Cardio Workout ................................................................. 56

Your Cardio Routine ..................................................................................................... 58

Cardio Routine: DIY at home ................................................................................... 58

Cardio Routine: Outdoors ....................................................................................... 59

Toning Workouts ............................................................................................................. 60

Firming Your Arms ....................................................................................................... 60

Chest, Torso and Back .................................................................................................. 61

Hips and Things ............................................................................................................ 62

Excessive Exercise: The Adverse Effects ....................................................................... 64

Negative Effects of Excessive Exercising ................................................................... 64More Pain = No Gain ................................................................................................ 64

Injury and Accidents ................................................................................................ 65

You Are More Likely To Quit ................................................................................... 65

Unnecessary Stress .................................................................................................. 65

Anxiety and Depression ........................................................................................... 65

Symptoms of Excessive Exercising ............................................................................. 66

Physical Symptoms .................................................................................................. 66Mental and Behavioral Symptoms .......................................................................... 66

Measured Progress: Pacing Yourself .......................................................................... 67

Physical Progressions .............................................................................................. 68

Keep Track of Information That Are Relevant to YOU .......................................... 69

Conclusion ........................................................................................................................ 70


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Introduction

These days, with all the fuss on health and fitness, youd be

hard pressed not to take notice and action. Staying healthy is nolonger regarded as a fad or a bandwagon you get into, but away of life.

Your health is a valuable investment. The seemingly mundaneday to day decisions on what to feed your body and what to dowith it are critical steps towards ensuring you can live a longand vibrant life. Of course, it doesnt hurt to look your best and

stay young in the process. Thats the proverbial icing on thecake.

Nothing best gives that picture of good health like a beautifullytoned and sculpted physique. Having well-defined musclesallow you to carry out day to day activities with more ease andconfidence. And well, you know what they say, when you feelgood, youll look good.

With those taut buns, youll have a perfect excuse to flaunt your

excellent form. In fact, when you are in your top shape, you willprobably look great in just about anything. Now, thats onegreat motivation right there.

Then theres also the fact that nothing can be more

compellingly appealing to the opposite sex than showing you

know how to take care yourself. And what better way to do sothat having those rock hard abdominal muscles?

The abs are known to be the most influential group of musclesin the human body. It is where the upper torso draws more


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strength from for every action or movement that requiresextraordinary force. In fact, lifting those barbells and dumbbellswill not only work out your biceps and triceps, but also theabdominal muscles where the body primarily pulls power toeffectively stabilize the force exerted by the body.

And for a great many, having a prominent six-pack abs is thetrue evidence the body is in its best form. Nothing draws morefemale attention and attraction than well-defined abdominalmuscles. In fact, many ladies have been known to swoon andgush over men with tight abs. In the mind of the most females,

its what easily separates the Alpha male from the pack, so tospeak.

For women, a bulging abdomen spells unimaginable disaster.Those unattractive lumps replace the natural curves of the bodythat used to effortlessly draw the appreciative glances andadmiring stares from men.

Needless to say, having fit and toned abdominal muscles do notonly mean the body is in its top, healthiest form, it also providesthat extra boost of confidence everyone needs every now andthen.

Now, more than ever, having great abs is not only a superficialthing that only Hollywood stars strive for, but has also beenknown to depict strength and discipline as well as convey the

capability to succeed in various fields.

Truth be known, even in the corporate world, having a goodphysique puts a person a few steps ahead from the rest.


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These are just a few of the important reasons why allindividuals, both men and women, wanting to be fit and healthyshould also strive to develop their abdominal muscles.However, having rock hard abs is not an overnight thing and forsome people, it has proven to be rather elusive despite seriousefforts.

Why? There is a common misconception that regular exerciseand weight lifting is the perfect recipe to build muscle mass.Truth is, this is simply not enough especially, if you want toget faster results.

In fact, you can perform a thousand crunches every single day,but it can all easily turn out to be a futile, wasted effort if youare doing it all wrong.

This guide is specifically written to give you an encouragingprod towards the right direction. To get started, the firstchallenge is to prepare the most important tool of building

those envy worthy abs YOUR MIND.


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Get in the Zone

If you have been into a number of health and fitness programs

long enough, you probably have come across more than ahandful of exercise and diet books to last you a lifetime.

You are not alone there. It can be disheartening to observeeveryone, or probably experience for yourself the struggle tokeep the body weight down and build those much-covetedmuscles without seeing much progress. And for those whomanaged to reach their goals, they are faced with a more

daunting challenge how to maintain it.

Well, if you really think about it, the answer is quite simple. Anydiet and exercise plan, no matter how popular or elaborate, canonly do so much. Its your attitude and approach towards it is

what really matters.

Like any other thing in life, getting into something without the

right mental preparation and a solid strategy is like muchfighting a losing battle even before getting started.

This means, those health books and exercise programs aredesigned to give you that major boost you need but in order toexpect faster and better results it has to work in tandem withthe right approach. So to achieve that end goal of getting alean, perfectly sculpted body and abs, start with the right frameof mind.

Its not secret that this journey to better health is going to be a

rough and highly challenging road ahead. These easy guidelinesare designed to start you on the right track, not just achieve


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that perfect abs you have always dreamed of, but moreimportantly, keeping it that way for good!

The Right Discipline

In order to stick to a diet and exercise program, you need tohave the proper discipline and restraint. With all the otherdemands of day to day living, it can be all too easy to lose focus.

Dedication and Unwavering CommitmentLike any other goals in life, you need to be committed to yourdiet and exercise program all the way. Take time and askyourself what motivates me to do this?, then come up with afirm resolve and make sure you stick to it.

Typically, any type of diet and exercise plan will require you to

make some major changes in your lifestyle. This may meanavoiding certain types of food and committing to extra hours ofworkout all of which will require resolute will.

To maintain focus, some people keep a picture of their endgoal, or ask a friend or partner to give regular pep talks. If thatswhat it takes to keep you focused, or whatever it is that worksbest for you, by all means, do so.

Patience

When it comes to achieving that perfect physique, there is nosuch thing as an overnight pill available to give you instant


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results. This means long, arduous hours pumping iron, or doinga hundred and one crunches a day.

Some people find their resolve wavering upon seeing very slowprogress, especially at the beginning. This is normal and shouldnot be something to stump you or dampen your spirit.Remember, good results should not be rushed.

It may also be a good idea not to keep too much count of daysand hours. Remember, this is not a onetime project with atimeline. In order to achieve and maintain the physical form you

want, you need to think of incorporating it for good in yourlifestyle.

Focus on the Goal

Before you start, establish and set goals for yourself. This willhelp you stay focused. At the same time, it will make it easierfor you to adhere to the diet and exercise program. Over time,

you will find it less and less difficult to resist temptations.

Dont Forget to Have Fun

Working towards a healthier and sexier body is a fun andexciting thing. While most health programs set rigid guidelinesfor you to follow, this should not take the joy and fun out of it.

This is one of the reasons why some people have problemssticking to their diet and exercise program.

Its all a matter of perspective. Try to incorporate some new

and exciting elements in your program so you wont get tireddoing the same old routine.


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The Right Approach

Now you know all the essential ingredients to get that right

attitude you need to stay in the game, quite naturally, you needto have the perfect strategy to complement it to completethe recipe of your success.

You need to know how to best implement your health programin order to achieve better results. So here are some importanttips you need to properly adapt the right approach towardsattaining your goal.

Make the Health Plan a Part of Your Lifestyle

Most people have this wrong notion that a diet and exerciseprogram is a temporary thing. A goal with a fixed period, once acertain milestone is achieved then its time to let loose.

Remember, being healthy is not just a temporary phase. It hasto be a part of your lifestyle that is, you are really keen on notjust achieving your goal but also maintaining the body you haveworked so hard for.

You have probably heard some people say Its time to get back

on a diet. This way of thinking is one of the major reasons whymost of them failed.

A diet and exercise program is not a prescription to cure atemporary health condition. It needs to be incorporated to yourlifestyle, much like an ordinary routine you adhere to.


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This is also one concrete reason why the choice of a diet andexercise program should be given important thought andconsideration. Those extremely rigid programs that seem todeprive you of all the good things are simply not feasiblechoices if you want to adapt it in your lifestyle.

Set Your Own Rules

Now that you are good and ready to commit to adapting ahealthier way of living, its important to set your own rules

which you will have to adhere to. Keep in mind that once you

get started, nobody else will look after you but your own self.

Even if you have contracted the services of professionaltrainers, its not as if they will be with you 24/7. When setting up

your own rules, you need to know your own limits, at the sametime; it also has to work in sync with your schedule as well asyour goals.

For example, you are a self confessed sweet tooth. You canmake a compromise and set a simple rule of indulging yourself atreat or two only on a specific day of the week or twice amonth.

Be Informed

Much like going to battle, you naturally need all the vitalinformation in order to plan the best strategy. In this case, youneed accurate information to achieve the goals you have set foryourself.


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It is not only imperative to know which type of food to avoidbut more importantly the very reason why you need to steerclear from it.

Likened to a soldier about to go to war, you just dont need the

knowledge how to operate your weapon, you also need to havea concrete understanding what you are actually fighting for.

So take time to know the whats, the whys and the hows.

Learn to Cope with Setbacks

Admittedly, you will make mistakes along the way or cave in toa temptation every once in a while. These are merely temporarysetbacks and should not be a reason for you to feel discouragedand dejected. Youre human, after all.

Conversely, these mistakes should also not be an excuse for youto be complacent and overindulge. The binge now, diet later

attitude is easily one of the worst mentalities for people whostruggle to maintain a healthy lifestyle.

It is also an awful cycle to get hooked on to. It can turn out tobe a highly addictive vice that can put all your hard work downthe drain, and worst, jeopardize your health. So before youstray there, know that this can be a bottomless pit you aredigging.

If you have committed an error in judgment, simplyacknowledge it and move on. You also may want to takenecessary measures to avoid it in the future.


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Top 10 Tips on Sticking to the Program

By now, you probably have a clearer idea on what you are upagainst. Its a difficult process, but definitely not impossible.

Once you have incorporated your health plan to your lifestyle, iteasily becomes a natural thing. To help you stick to yourresolve, here are some helpful tips to keep you on the program.

1. Inform everyone close to you about your health plan andsolicit their cooperation.

2. Confine eating to only one place in the house.3.Remember, you are doing this to help yourself and not to

please other people.

4.Avoid rewarding yourself with food.5.Do not serve other people food that you yourself will want

to avoid eating.

6.Cut yourself some slack at least once a week. You dontneed to go all gung-ho about it.

7. Its always a good idea to get other people to join you andmake it an organized effort of some sort.

8.For special occasions and holidays, plan your menu ahead.This will give you ample time to think of great, healthydishes without comprising on taste.

9.Develop the skill of politely saying no when needed.


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10. Most importantly, do not forget to have fun along theway. Its not as if you are punishing yourself.

These are simple yet highly effective tips that you can keep inmind to help you stay on the right track.

Having a good mindset will make it easier for you to adapt tothe changes that may be required by your diet and exerciseprogram.


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Food as a Conscious Choice

The old adage, you are what you eat still rings true. But for

many people, making the right food choices can be a bane. Oneof the best ways to move past this roadblock is to gain betterunderstanding of food, more importantly, what you feed yourbody.

Why should your food choices matter?

You probably have enrolled yourself on an exercise program tohelp you get into shape and whip up that body you have alwayswanted. As you may have already known, your exercise plan ismerely half the equation, the other equally important part youve guessed it, diet.

Keep in mind that your food intake and your food choicesgreatly affect the formula of your success. It is simply not

enough to be diligent in your routine exercises if you want tosee real results.

So before you put another piece of food into your mouth, takestock of your eating habits and the food choices you make. Forall you know, you may be unconsciously undoing all the hardwork you put in your daily exercises.

To help you gain better understanding on the importance ofyour food choices and its impact to your body, read on andlearn the basics on food and how it should complement yourexercise program.


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Protein

Protein is primarily responsible for the proper development,maintenance as well as repair of your body muscles and tissues.

Comprised of amino acids, protein is known to be the buildingblocks that the human body needs to efficiently synthesize newcells.

Since your ultimate goal is to develop buffed up muscles to bestshowcase your new figure, you will need a healthy supply ofprotein in your daily diet. Otherwise, all the extended hours youspend doing crunches and weights can potentially just go towaste.

Carbohydrates

Your bodys primary source of energy is from food products

that contain carbohydrates. Like a battery or gasoline, it servesas a fuel that helps keep us going as we go about our daily

activities.

Now, if you are spending hours on the gym, you naturally needa lot of energy to help you properly perform your regimen. Itgoes without saying that it is important to make sure yousupply your body sufficient amount of carbohydrates.

However, keep in mind that not all carbohydrate-rich products

are made equal. Go for food with high levels of complexcarbohydrates, which is usually found in fresh vegetables,beans, seeds and whole grains.


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Fats

Some people think fat, in general are bad for the health andmany take extra steps to steer clear from it. However, there are

actually different types of fat and only some of them are to beavoided mainly trans-fat and unsaturated fat.

Vitamins

While it is true that vitamins are not direct sources of energysuch as carbohydrates and protein, it is still very vital in order to

effectively maintain the intricate biochemical processes of thebody.

It is also important to remember that performing exercises aredesigned to sculpt the body thereby requiring the body toundergo significant changes. So make sure to keep your bodysupplied with vitamins to ensure it has everything it needs tokeep you healthy.

Fiber

For people who are on a diet, fiber is an important dietarycomponent that should be given due importance. Fiber,unknown to many, can help in preventing your body fromabsorbing too much fat. Increasing fiber intake is especially a

great way to lose those extra pounds.

Of course, aside from that, fiber is also known to maintain ahealthier digestive system, allowing your body to absorb morenutrients from the food you eat.


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Secret Food Products That Build Fat

Now that you have gained a better understanding on role of

food and its important function in helping you achieve yourgoal. You probably have gone out of your way in making sureyou make better food choices.

Perhaps have been lulled into a false sense of comfort inthinking you know everything there is to know about food.Then, reality sneaks in and life throws you a curve ball.

For all you know, you may be unwittingly eating food productsthat contribute unnecessary fat in your body and wreckinghavoc on your diet regimen.

Now, you definitely dont want to be caught underhanded by

these seemingly healthy food products that can only undo allthe effort you have been doing. So dont let your guard down.

Low Fat Canned Products

For people following a healthier diet regimen, choosing a lowfat product may seem to present a logical choice. After all, wewere taught to steer clear from bad fat like a plague.

So when the food label states low fat, you probably think its

non-fattening, right? Think again. Well, this is actually an all toocommon misconception, so you dont have to be sheepish

about it.


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To get the real picture on the fat content, do not simply rely onthe often misleading packaging labels designed to lure you tobuy them.

Take the time to read the Nutrition Facts on the back label. Youwill be surprised to know that most canned products containhigh levels of Sodium the main culprit for water retention andbloating.

Sneaky Fruits

Its a common knowledge that fruits and vegetables aregenerally good for our body. So when a person does the list ofdiet food products, fruit would likely be on top of the list. Afterall, one cannot possibly make a bad choice with fruits, right?

But if you know better, certain types of fruits actuallycontribute to a few inches of your waistline. For one, thoseseemingly innocent avocados contain ghastly amounts of

calories and fat. Bananas are also identified to be fattening.

This is because the varieties available in the market today arethe cultivated ones, which were found to contain unusually highlevels of sugar and very little amount of fiber.

Green Salads

Next on your diet food list would probably be those good oldveggies. What could probably be wrong with that choice, youask? Vegetables are rich in natural fiber and green salads make awonderful substitute to a snack or meal.


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Think beyond the vegetables for a second and notice the saladdressings.

They easily take away the goodness of the meal as thoseyummy dressings are stuffed with serious amounts of caloriesand fats. Some salads even come with bacon bits and shreddedmeats.

Fresh Milk

People on a diet tend to load up on milk. It seems too good not

to be healthy, right? Without you knowing, it can also be a hugecontributing factor to the fact that you never seem to lose afew inches off your waistline.

Sure, there are the low fat milk alternatives, but both containcalories, fat and sodium. A good compromise for people wholove milk is to choose skimmed milk instead since it containslesser amount of fat while retaining the other nutritional value.

Pork/Beef Barbecue

You probably knew that fried foods are generally bad for thehealth. And probably like most people, you thought somebarbecued meat may just do the trick a healthy compromiseof some sorts.

You may be right on the fry versus barbeque, except for oneimportant consideration: meat parts. There are certain cuts ofmeat that tend to have higher fat contents than other areas.


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In fact, you will probably be surprised to find out that thebarbecued pork ribs that we all seem to love contain awhooping 1200 calories! So pay better attention when choosingthose meat cuts.

Thirst Quenchers

Sure, those ice cold sodas can easily slake those parchedthroats, energy drinks giving you that instant boost you need,and dont forget the well-loved coffee drinks that are nowavailable in every imaginable variety. They may be appealing but

wait till you find out how much calorie each serving contains.

For one, that carbonated soda contains about 150 calories. Ifyou drink those more than once, then do the simple math andyoull probably cringe.

Your safest bet?

Its also the cheapest one at that water.

Mayonnaise and Catsup

For many people, their meal has one or two of the popularclassic dressings. Top of list are mayonnaise and catsup, both ofwhich are present in burgers, by the way. So whats the real

deal here?

Every serving of catsup contains about 100 to 200 calories andapproximately about 70 mg to as high as 170 mg of sodium. Putstress and attention to every serving, which translates to one


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tablespoon. So if you are thinking of fixing up a nutritioussandwich, go easy on the mayo. Better yet, go without it.

Secret Food Products That Blast Fat

After a meet and greet with the bad guys that you may nowwant to eliminate in your diet menu, its time to get to knowyour allies, which may just be the heroes to save the day.

And when we say heroes here, its actually not just a play of

words or an overstatement. The following food products areknown to blast those stubborn fats away. So sit up and payattention.

Dark Chocolates

Most of us associate chocolates with other sinful and decadenttreats that we need to keep away from. So it wont be a

surprise if you have been valiantly avoiding passing by thechocolate bar station in grocery aisles.

You would be happy to know you can actually indulge withoutthe guilt. However, you need to make strategic choices on thisone. Youd be right to avoid the commercial chocolates that areloaded with fats, sugar and milk. Instead, choose the fresh cut,pure dark chocolates in replacement for your usual sweet

treats.

Real dark chocolates contain cacao which can effectivelyincrease your metabolism and help your body burn fat faster.


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Italian Pasta

If you favor Italian cooking, this may just bring a smile ofdelight. Before we go into detail in explaining how pasta can

possibly be good for you, lets do a simple background. Pastaoriginated from Italy and has become a staple food of Europeanfamilies. According to statistics, Europe has the lowest rate ofobesity!

So how does this correlate to pasta, you may ask. Lets take a

peek at the usual ingredients of pasta. Those red tomatoes arevery rich in Vitamin C and contain high levels of lycopene, whichstimulates the body so it burns fats faster.

Then theres olive oil which contain good fat in comparison to

the usual cooking oil. There is also the fact that pasta can bequite filling, which means you have lesser tendency tooverindulge.

Spices

Most people typically think diet food is bland. With this in mind,people who follow a special diet opt to do away with the usualfood seasonings. Well, this is sure make a perfect recipe forboring and tasteless food.

There are actually a number of spices that you can use to add

more zing to your dishes so you dont have to contend withunappealing food. Some great examples include onions andgarlic, which do not only add flavor but also contribute to thewonderful aroma.


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Red chilies are also great for those who are looking for thatextra spicy kick. It is known to increase metabolism so you burnfat faster.

Citrus Fruits

Before you even think of doing away with fruits in general,there are a great number of fruits that bring some real healthygoodness. This includes pomelo, oranges, lemon and grapefruit all contain very high levels of Vitamin C which effectively

dilutes fat.


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Secret Food Products That Build Abs

Before you scratch your head in confusion and start to think

where are those valuable tips on getting rock solid abs, fret not.We are about to move on to the good stuff.

There is actually a thing called food for the abs, or moreconcisely, food products that help you develop those 6-packsfaster. Read on and find out.

Almonds

Now who would have thought this simple variety of nuts wouldmake it to the list? You may not know it but these little treatsare actually loaded with fiber, protein, vitamins and minerals.On top of that, what is abs-solutely great about almonds is thefact that it has the natural ability to block calories.

This means, its not only packed with the essential nutrients youbody needs, it can fight those calories with every crunchy bite.

Eggs

If you are looking for a great source of protein for your 6-packdiet, then eggs are primary candidates. In fact, it can be difficult

to find any food product that can beat what eggs can bring tothe table.

First off, it has a great balance of amino acids which are knownas the building blocks of tissues and cells, which automatically


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equates to muscles. So if you are keen on getting that lean abs,dont skimp adding eggs on your daily diet.

Lean Meats

There can only be so much that eggs can contribute to yourproteins. You also need to look for other viable sources ofprotein. There are a number of wonderful choices available suchas beef, pork, chicken and fish.

So if you were worried sick about depriving yourself on some of

the good stuff, then you can heave that long sigh of relief.However, lets put emphasis on lean in your meat choices. And

of course, no matter how good and healthy, it is alwaysimportant to eat in moderation.


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Daily Diet Plan To SHOTGUN ABS

Behind that beach-ready body is a great deal of dedication. Butthere are other things in between that goes into the wholeprocess. By taking to mind and heart the information on whatfood will work with your goals and those that will not, you canget into the best shape you have ever had.

Draw up a diet plan. Here is an example below that you can useas your guideline. Change the food according to your taste

preference but stick to the recommended daily calorie intake tokeep the essence of the plan intact.

Day 1

Breakfast

1 Serving Low-fat plain yogurt1 Bar Granola

1 Medium size PearTea

Lunch

1 Cup Spinach Cup Mixed nuts with edible skins intact1 Serving Steamed Chicken breast without the skin1 Medium size Apple

Dinner

1 Cup Steamed Tuna1 Cup Mixed vegetables1 Cup Steamed Sweet Potato


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Day 2

Breakfast

1 Cup Mixed, fresh berries1 Bowl Oatmeal1 Glass Low fat milk

Lunch

1 Small Plate whole wheat pasta topped with cherrytomatoes and sprinkled with olive oil1 Slice Whole wheat bread1 Medium size Orange

Dinner1 Serving Lean Turkey Cup Mashed potatoes1 Medium size Pear

Day 3

Breakfast

1 Bowl Whole grain cereal with fruits (berries, bananas,etc)1 Glass Skimmed Milk

Lunch

Tuna sandwich with whole wheat bread1 Cup Green Salad (lettuce, cucumber) with low-fat mayodressing1 Medium size Orange

Dinner

1 Serving Grilled beef strips Cup Steamed Asparagus Cup Brown rice1 Small Steamed Yam


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Day 4

Breakfast

2 Pieces Waffles Cup Mixed Berries1 teaspoon Low-fat all purpose cream1 Glass Non-fat milk

Lunch

Steamed chicken sandwich with lettuce greens, cucumberand tomatoes1 Cup Sliced honeydew

Dinner1 Serving Grilled Tuna Belly Cup Steamed Asparagus1 Medium size Orange

Day 5

Breakfast1 Slice Wheat bread, toasted Cup Fruit Jam1 Glass Skimmed Milk

Lunch

Grilled lean beef sandwich with low fat grated mozzarellacheese1 Cup Mixed vegetables1 Medium size Apple

Dinner

1 Serving Grilled salmon Cup Mashed potatoes1 Medium size Orange


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Day 6

Breakfast

1 Bowl Whole grain cereal

1 Medium size Banana1 Glass Skimmed milk

Lunch

1 Serving Steamed tuna Cup Steamed Broccoli Cup Corn on the cob1 Medium size Pear or apple

Dinner

1 Serving Grilled chicken, cut into strips1 Cup Steamed Asparagus1 Medium Size Papaya, sliced

Day 7

Breakfast

Sugar-free peanut butter sandwich with toasted whole wheat

breadHalf of a hard-boiled egg1 Glass Melon or Apple Smoothie

Lunch

Cup Grilled beef strips Cup Mashed Potatoes Cup Low-fat cottage cheese Cup Mixed berries

Dinner

This is when you reward yourself for doing a great job. Eatwhatever you like. It is up to you to avoid the guilty foodpleasures or take this one day off from the dieting andexercise that you do in a week.


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You should apply gradual dieting procedures to help your bodycope with the decreased amount of food. This will also help it toadjust properly to the healthy food formula for you to keep inshape.

To avoid food binges during mealtime, snack on a half a cup ofmixed nuts like cashews and almonds. Munch on fruits likeberries instead of sandwiches that are heavy on the belly. Dothis in between meals to keep your body satiated the right way.

A diet plan does not have to be some sort of punishment.

Actually, the preceding plan does not allow you to skip onmealtime. And it does not get any better than that. It is a dietprogram that encourages you to eat as long as you stick to theright food that will promote leaner, meaner abs.


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Science Behind Abdominal

Exercises

Following your seven-day diet plan to a tee is just half of thestory. The other half requires you to physically bust those fatsby doing exercises that will specifically target the abdominalarea. But before you roll up your sleeves and get down on thefloor, you need to understand the basics of abdominal exercisesand why you should do them.

They will turn your abs flat and shapely. This is the wholepicture and what you get is the result. But have you everwondered why you really need to do them?

Your body is made up of muscles, fats, tissues, blood vesselsand everything that you can find in the human anatomy. But forflatter abs, you need to work with the muscles in yourabdominal area, your waist, hips, and your back.

They say no pain no gain. But abdominal exercises shouldneither break your bones nor spirit. They should be fun to doand bring about effective results accordingly. These workoutsget half of the work done. The other half, as discussed inprevious chapters, involves drawing up a plan and sticking to it.

Abdominal muscles serve as the core of the body. They provide

support for proper posture and the strength you need toperform physical activities. There is more than one set ofabdominal muscles that you need to work up. Knowing whatthese are and the roles they play can help in identifying theexercises that you have to do to get shotgun abs.


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They are:

a.Transversus abdominis. Also known by three other names,transverse abdominus, transversalismuscle and transverse abdominal muscle. This part liesdeep below the internal oblique muscle, providing stabilityon the pelvic area.

b.Rectus abdominus. This muscle runs vertically andcomposed of smaller tendinous intersections. It is apostural muscle that plays a big part in the human

respiratory process and in building intra-abdominalpressure.

c. Internal obliques. Lying deep within the abdominal area,this muscle also affects breathing action as well as theposture. It provides support to the twisting and lateralaction of the spinal column.

d.External obliques. These muscles also give additionalsupport and stability to the spine especially when in astanding position.

e.Pyramidalis. Triangular in shape, this muscle is onlypresent in only 80% of the human population. It shoots outform the area of the pubic bones and lies in front of therectus abdominals.

Understanding where these muscles lie and what they do cangive you an idea on what exercises to do to work them up.


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Combining several exercises that target each or a combinationof the muscle group can bring you closer to getting shotgunabs.

After identifying the abdominal muscles, where they are andwhat they do, keep in mind that each workout you do shouldcenter on achieving balance. Three things affect this and theseare:

Intensity

If you want to get the most out of your abdominal exercises,apply the right level of intensity. This means putting the correctamount of force on the muscles to build them up. Certainexercises cause the muscle fibers to tear up. During the healingprocess, the muscles firm up and get into solid shape.

Basically, exercise intensity occurs when you feel your heartpound against your chest. There is also what some workout

buffs call as perceived intensity. This is when you think you arealready pushing your physical limits to the test. In more simpleterms, what you consider a hard, intense workout may only be awarm up exercise for another.

There are recommended levels of intensity for every workout.Aerobic exercises, for instance, require at least 150 minutes ofmoderate intensity workouts. If you prefer vigorous workouts,cut the mentioned time in half. You can also combine moderateand vigorous workouts but keep them evenly spaced out withina 7-day program.


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Repetition

Doing the exercise a number of times helps your abdominalmuscles adapt to the pressure. This also applies to other partsof your body that you work up. Muscles have to be put under alot of strain in order to develop. This comes from the pressurefrom weights or from the positions that you get into to targetthem.

But repeating the exercise once too often is not the key. Thiswill not build your muscles as often as you perform them. You

need to program your workouts in such a way that the musclesreceive mild to moderate intensity.

A vigorous abdominal workout performed once or a couple oftimes will not help you get shotgun abs overnight. The secret isto do moderately intense abdominal exercises for severalminutes and then repeat the same set after a day or two. Letyour muscles adapt to the strain first before subjecting them to

rigorous workouts.

Focus

There is an exercise that targets a specific muscle in your body.Exercises for your obliques are different from the ones you dofor your transversalis muscle.

Focus means to apply the right exercise on a particularabdominal muscle. This also includes putting the correct level ofpressure along with doing the exercise as often as necessary.Remember intensity and repetition.


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Often, you will consider the difficulty of the exercise rather thanwhat it intends to address. You need to overcome the urge todo exercises that are easy but will not give you the results youwant. There are several easy-to-do exercises for beginners.Then there are moderate to vigorous workouts for those in theadvanced level.


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Gym Abdominal Exercises

(Machines/Equipment)

Now that you know the exercises that will give you washboardabs, it is time to push your body to do the workout. For fasterresults, you need to support your exercises with machines orequipment.

The best place to get you started is the gym. Depending on youravailable time, hitting the gym at least three times a week is

enough for beginners. You need to gradually make yourselfaccustomed to the routine so it becomes second nature for youto exercise.

High end gyms are equipped with complete and the latest lineof exercise machines and tools. But it will not do you any goodto just lift weights or get on some treadmill. You need to knowwhat these machines are and what they do.

For a better idea, here is a quick guide on what you might find ina gym:

Crunch Chair

This abdominal machine is fashioned intoyou guessed it: a

chair. Fitted with straps, weights and pads, this chair is set togive you different levels of pressure for your abs. While seated,you move in a downward action with the force centered in yourcore.


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Some come with adjustable resistance knobs which provide theforce that matches the limits of your abdominal muscles. Thecrunch chair helps you concentrate on your abs. But with thearm stops, you could be tempted to divide the pressurebetween your arms and your abs. focus on your abdomen andany pressure exerted should come from that area.

Crunch Strap

More flexible that the crunch chair, the crunch strap can besimply connected to a weight machine or anything that will give

resistance. This compact exercise device merely supports yourbody and employs resistance. Without much complexity in itsdesign, the crunch strap is a great machine to start yourworkout routine with.

With an exercise mat, kneel down and grab the straps. Bendforward and concentrate pressure on your abdominal muscles.Choose padded straps for more comfort and less strain on your

neck and shoulders. The crunch strap allows you to work with awide range of machines for different levels of resistance.

Parallel Bars

It may look like an intimidating piece of equipment but theparallel bars only support your need for resistance and

everything else is left to you. You lift your body using your armsor your hands. By keeping your body straight, raise your legstogether with knees bent. Lift them at chest level and thenslowly lower them back.


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lay your eyes on it again. To make things easier for you, askyourself these questions:

1. Does the exercise equipment require you to exert moreeffort on your abdominal section than necessary?

2. Does it provide the right amount of support for goodexercise posture or does it strain your back to perform justone abdominal exercise?

3.Does your body feel the workout or has the machine doneall the effort?

4.Does the machine provide an option for the right level ofresistance?


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Home Abdominal Exercises

Often, your work may take your time away from your exercise

and hitting the gym may not be an option. Not to worry. Youcan still give your abs the workout they need at home.

There are several exercises that you can perform right in yourown living room, bedroom or any area in your house where youfeel comfortable executing them. As long as the room you havehas enough space to allow you stretch and jump about then it isjust fine.

You have the room and the space, now all you need to do ismotivate yourself to follow your exercise routine even withoutthe aid of a trainer. This calls for self-discipline and the rightinformation on how to properly perform the workouts.

Ever wonder why some people doing home exercises nevertrim down or show positive results? It is because they execute

them wrong way. To keep your head in the game, here aresome tips on which exercises to do and how to do them right:

Basic Crunch

Lie down on an exercise mat for more comfort. Put your handsbehind your head and bend your knees. With pressure on your

abdominal muscles, slowly raise your upper body towards yourknees. Hold this position on two counts and then slowly dropyourself back down.

The basic crunch requires no exercise machine. Just lie on a flatsurface and you are off. The only thing you need is your


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determination since basic crunches are not really easy to do.The exercise tones up your upper abdominal muscles and notthe other muscles groups in that area. You need other workoutsto target the obliques and the muscle near the groin area.

Bicycle Crunch

A variation of the basic crunch, this exercise tests your skills aswell as your imagination. Lying flat with your back on the floor,raise your legs and bend your knees at an angle. Place both yourhands on your back head for resistance. Then, slowly move your

legs in a pedaling motion just as you would when on a bike.

The bicycle crunch targets your lower abdominal muscles.Combine it with the basic crunch and your get a full abdominalworkout. But you can also work both your upper and lowerabdominals with this exercise. Simply raise your upper body andtouch your right elbow with your left knee. Always keep yourhands to the back of your head.

Ball Crunch

This is when an exercise ball comes in handy. It is one of theexercise equipment that is cheap but effective. First, sit downbut then gently lie your back on the ball with your feet firmlyplanted on the ground. Make a mental note to keep your

abdomen and your things always parallel to the ground.

Put your hands on the side of your head or simply touch tips ofyour fingers to your temples. Next, pull your body up slowly.Use your abdominal muscles for the force so that these will


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contract. The idea is the same as that of the basic crunch butthis time with the use of a ball for more resistance.

Reverse Crunch

It is doing the basic crunch backwards. The reverse crunchfocuses on the rectus abdominus or the lower part of theabdominal muscles. Just lie flat on your back, legs straight andkeep your hands to your side, palms facing the floor.

Then, raise both your legs up and bend your knees. Pull these

towards your chest by lifting your hips. Remember to contractwith your abdominal muscles for the crunch. For increasedpressure, you can cross one leg over the other in the ankle areabefore pulling the knees.

Long-Arm Crunch

A variation to the basic crunch, this exercise simply requires youto extend your arms out behind your head. Lift your upper bodyby through your shoulder blades and then crunch on theabdominal area.

Do not bend your arms, always keep them straight. Remembernot to put too much strain on the neck area or risk suffering an

injury. If the exercise gets too rough for you, put one handbehind the head for support.


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Holistic Workouts: Why You Need

Them?

A six-pack is a six-pack is a six-pack. But you cannot just flauntthis part to compensate for your entire body. You need toexercise the other parts because all these go together.

Sure, you have fabulous abs that others would kill for but smallunshapely legs can turn them off. When you exercise your abs,keep in mind that these are not all there is to a fit body. Work

those arms, thighs, and hips for a more balanced physique bothvisually and physiologically.

There are plenty other reasons why you need to get into a full-body workout and these are some of them.

Better Posture

Ripped abs can raise your social status as well as improve yourposture. As mentioned in previous chapters, abdominal musclesare the core and support for all physical activities. Observe howyour abs contract and expand when you attempt to reach for anobject overhead or when you push a table. When you abs arewell-exercised, you can stand up straight and not slouchresulting from too much weight on your belly.

Physical Symmetry

A well-toned body emanating from your core (abs) should havesymmetry. This means that you should not just concentrate onone area as this will just make you look incomplete. Exercisingthe upper half of the torso can increase muscle mass and


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weight. So these should be supported by legs muscles that arestrong enough to carry that much load. Exercise the lower halfof the torso as well as your lower extremities. This way, youachieve symmetry all over your body which will make you lookmore visually appealing as well.

Balance

A six-pack does more than give you beauty points; it also helpsyou achieve balance. When you tone your abs, you learn how tostand up straight and sit properly. You also learn the right way

of performing certain tasks such as running and even lyingdown. These require good muscle control. There are noawkward walks so you avoid tripping or sliding. Moreover, youprevent yourself from suffering physical injuries. It may not looklike that at first but eventually, when you learn how to take careof your abs, your spine and the rest of your body, you willbenefit from the hard work you put into exercising each muscle.

Leaner, Meaner Body

Diets cannot deal with unwanted fats alone. Your goal towardsa leaner and toned body should be supported by a great deal ofexercise. But remember to pace yourself and workoutaccording to your physical limits and needs. Moreover, whenyou exercise, you burn more calories and get rid of theunwanted fats in your body. It also promotes faster metabolism

which is important for turning fats into usable energy.

Increased Stamina

Just as exercise will help your muscles adapt to the strain, sowill the rest of your body. Just observe how you increase your


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strength and tolerance for vigorous activities. If you pant likecrazy for walking two blocks before, you will see how youincrease your strength level as you continue subjecting yourbody to regular workouts. There is no more panting and everywalking hour will be a joy to do, not something to be scared

of.


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Upper Muscle Workouts: For A Sexy,

Strong Physique

It is natural to start with your upper body when you want tohave a toned body. Starting from the head, you slowly workyour way down. When you exercise and do it properly, yourupper body is the first thing that people see. Simply put, itclearly shows the result of your efforts.

Your upper body consists of muscle groups other than your

abdominals. There are the arms, chest and shoulders. Keep inmind the holistic workouts and why you should do them. It willnot do you any good if you just work on your abs. All yourmuscles need to be pulled together so it makes sense to workon the other areas as well.

Here are some useful tips on how to do parallel exercises foryour other upper body components.

Triceps

1. Do a push up position by lying down and facing the floor2. Place palms on the floor but close to each other and not at

shoulder-width. Thumbs should be constantly in contactwith one another.

3.Extend your body and legs. Make sure to point and touchyour toes on the floor.

4.When you push and bend your elbows, hold these close toyour body for increased tension

5.Hold your body in a straight position at all times.6.Repeat at many times as required.


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Biceps

1. Use a barbell with a weight that you can carry withoutputting strain on your back. For beginners, a 20- to 30-pound barbell should set you off in the right direction.

2. Stand with your feet together or with one foot slightlyback. This is for additional support and stability.

3.Grip the barbell with the palms facing up with elbowssticking to your sides and arms extended.

4.Slowly curl the barbell in an upward motion taking carenot to compromise body position.

5.Then slowly lower the barbell.6.Never swing your body with the movement. This will takethe pressure off your biceps making the exercise lesseffective.

Chest

1.Lie on a bench and grip a couple of dumbbells.2.

With palms facing one another, hold the dumbbells overyour chest.3.Slowly lower the weights to your side. Aim for the chest-

level.4.Then bring the weights back up but using your chest

muscle for the force. Imagine embracing a really broadtree trunk.

5.Repeat for 3 more sets with at least 8 reps each.Shoulders

1. Grip a medium sized barbell while placing your feet slightlyapart.


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2. Bend your elbows while curling the bar up to the level ofyour forehead

3.Tighten your ab muscles and, without arching your back,raise the weight above your head and hold for a couple ofseconds. Be careful not to bring the weight behind yourneck.

4.Lower the bar.5.Repeat for at least 2 or 3 more sets.


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Lower Muscle Workouts: For

Excellent Posture and Support

After getting that much needed workout on your upper body, itis time to put focus on the lower part. It is important to exercisethe lower half of your torso because these will provide thebalance for your whole body.

More than just the health aspect of this idea, exercising thelower part like the thighs and legs will also make your look more

proportionate. What do you think of men with buffed upperbody complete with six-pack abs and all but with frail, thin legs?My point exactly.

You would not want people thinking that same on you now,would you? Avoid this potential social embarrassment and workout those lower muscles.

Hips

For fabulous hips, simply follow these steps:

1. With hands on your hips, set your feet apart followingyour hips width.

2. Inner thighs should be parallel to the floor.3.Gradually lift your right foot sideways until it reaches the

height of your hips. Count to three with foot raised on thethird count. Hold the position on one count and bring theleg back down on three counts again.

4.Do 15 more before switching to the other leg.


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Buttocks

For a toned, tight and firm derriere, here is what you need todo:

1. Lie flat on your back while keeping your hands on yoursides. With feet flat on the floor, bend your knees. This isthe starting position.

2. Slowly lift your hips towards the ceiling taking care not tooverarch your back. Count one.

3.Make sure you squeeze your glutesus maximus muscletight while lifting your hips. This muscle makes up a largepart of your buttocks.

4.You can increase the level of difficulty by lifting one leg upwhen you life your hips. Just keep the thighs parallel at alltimes.

Thighs

Your thighs are composed of several muscles that give it theirshape and support for your upper body weight. There areexercises for the front, inner and outer parts of the thighs.

Front thighs

1. Stand with your back leaning against the wall. Pull yourfeet apart as wide as your shoulders. Make sure your feet

are supporting equal amounts of your body weight.2. Inhale while slowly sliding your back down the wall.3.Keep heels on the floor while lowering to a squat position.4.Exhale while slowly moving back up and straightening

your legs.5.Repeat as many times as possible


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Inner thighs

1. Sit straight and pull your feet as close as possible towardsyour body. Keep the soles together while you do this.

2. Place your hands on your inner thighs and apply light tomoderate pressure. Count to twenty.

3.You can also push your knees instead of the thighs formore effective workout for the inner thighs.

Outer Thigh

1. Lay your legs straight out while sitting.2. With the right leg first, bend the knee. Slowly lift it across

your left leg.3.Pull your right knee towards your left shoulder by

wrapping both arms around it. Count to 10 beforereturning to the base position.

4.Repeat as many as necessary.Calves

For sexy and shapely legs for women, you need to have nicelytoned calves. To achieve this, follow these tips:

1. Brisk walking or simply walking is the most effectiveexercise for your calves. Or

2. Use a solid material with slight elevation of a few inchessuch as a small plank or anything similar.3.Place your toes and half of your soles on the plank with

your heels in contact with the floor.


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4.Raise your body with all the pressure concentrated onyour toes up to half of your soles. Keep your arms raisedsideways for added pressure.

5.You can also lift weights instead of just raising your arms.


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Cardiovascular Workouts:

Completing the Package

A good and effective cardiovascular workout is just asimportant as those muscle-crunching exercises that you havebeen doing. Having a complete workout that doesnt just focus

on external improvements will help you be fit and healthy, andat the same time give you that sense of true physical well-being.

To make you understand better the importance ofcardiovascular workouts, take a peek of the top 3 benefits ofwhy it should be included in your regular workout routine.

Top 3 Benefits of a Good Cardio Workout

It strengthens your heart and lungs

If you have done a cardio workout before, you may havenoticed that your breathing and heart rate picks up andbecomes more quick and rapid. Cardiovascular routines, as thename implies targets the cardiovascular system, mostspecifically your heart and lungs.

A good and regular workout will train your heart and lungs toincrease the blood flow in your muscles and get it to work

better and more efficiently.

It detoxifies and energizes your body


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You are more likely to gasp for air and feel tired quicker if yourbreathing is not regular. A good cardio workout increases youroxygen intake and makes you breathe better when doingstrenuous physical activities. These workouts will also make yousweat more thereby expelling harmful toxins from your body.

It puts you in the mood to MOVE

An effective cardiovascular workout will wake up thosesleeping muscles and makes it more responsive to a morestrenuous workout that targets specific muscle groups.

It will also get adrenaline pumping into your system, making itwant to workout and move more. If youve tried working outwithout a good cardio warm up, you may have noticed that youmove slower and are more sluggish.

Cardio workouts will get your blood pumping and more excitedto lift those weights and do curl ups.

Cardiovascular routines are fairly simple and the advantages ofhaving one in your workout program shouldnt be ignored.

Having a good cardio routine will complement your morephysical routines and soon youll find that you are getting moreresults quicker when you warm up with it regularly.

The workout doesnt have to be complicated. There are some

simple steps that you can do for an effective cardiovascularroutine.


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5.Do another boxing stance with your left foot forward. Keepyour right leg slightly bent to support your weight as you do

a swift side kick with the left. After the kick, retract your leg

quickly. Do 10 sets and then switch to do the kicks with rightleg.

Cardio Routine: Outdoors

If you have the time, you can also do outdoor exercises likejogging around your neighborhood or nearby park, swimming,biking, and jump rope. Carrying an MP3 player can also help inincreasing adrenaline and keeping you pumped up to gofarther.


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Toning Workouts

Toning is good for anyone and everyone who wants to stay in

shape. Whether you are bulking up for a body building contestor working out for a pageant, toning will help define and sculptspecific body parts and muscles to prevent unwanted flab orexcess stored fat from being noticeable.

Toning will give you a lean and fit physique, free from annoyingimperfections like sagging skin and baby fat that ruin anotherwise good body conditioning.

You dont need to do extra strenuous workouts in order to toneyour muscles. Just follow the simple steps for sculpturedmuscles.

Firming Your Arms

1. Bring both arms forward and slightly bend your elbows toenable your palm to bend upwards, your fingers should be


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pointing upward. Twist both arms inward until your palms are

touching each other. Maintain this position and then move both

arms up over your head and then down towards your body.

Repeat and finish about 20 sets.

2. Bring both arms to your back and assume a praying position.Move your hands up and down your back while maintaining the

praying position. Do 20 sets.

3.Sit in front of your couch and straighten your legs in front ofyou. Bend your elbows and reach for the couch behind you,

make sure that your palms have a secure handling of the couch.

Push up with your arms and lift your buttocks from the floor

slowly and then slowly put yourself back down. Repeat for 10-15sets.

Chest, Torso and Back

1. Lie down flat on your stomach. With your palms pushing offthe floor, lift your upper body up to form a back arch. Slowly

bend your head backwards towards your feet and bend your

legs towards your head with the back arch still in position.


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Do just enough stretching to make you feel a comfortable and

bearable strain on your muscles. Dont force yourself to stretch

more than your limit.

2. Stand straight with your feet about a foot apart. Stretch bothof your arms upwards and keep your hands together. Maintain

this position and then twist your torso to the right and face that

direction. Now bend down to a 90 angle.

Stand straight again and face forward. Repeat the procedure

alternating from right to left for 10 sets.

3.With your arms upward and stretched on top of you, lie onyour back with your legs slightly apart. Now bend your body

with your arms and legs reaching further up (towards the

ceiling). Repeat the up and down movements for 10 sets.

Hips and Things

1. Use a table that is about the same level as your hips. Restyour palms solidly on the table and put some distance between

you and the table and bend forward in front of the table.

Raise one leg backwards until it forms a 90 angle or is in line

with the rest of your body. Put leg down and do the same with

the other one. Do 10 sets for each leg.


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2. On the same table, place one hand on it to support yourselfand keep yourself in balance. Put your feet together and open

your thighs to diamond shape. Raise your ankles and stand on

your tippy toes and remain in this position for a few seconds.Slowly bring your ankles down to floor and then repeat for 15

sets.

3.Repeat exercise #2 but instead of forming a diamond shapewith your thighs, keep them together. Now bend your knees,

hold the position and then go back to your starting position.Repeat for 15 sets.

4.Keep your arms to your side and bring your right footforward with the knee bent. Your back should stay straight and

upright while you stretch out your left leg. Go back to your

original position, repeat with the left leg forward. Do 10 sets foreach leg.

Toning muscles need not be complicated and excessivelystrenuous. You can do these exercises at home during your freetime. In order to maximize your results however, you need to

maintain a toning routine of 10-15 minutes per day.


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Excessive Exercise: The Adverse

Effects

A lot of beginners to working out may think that doing theirworkouts twice as much and twice as hard would bring betterresults in a shorter period of time. The reality however is thatexcessive workouts will do more harm than good in a variety ofways.

In doing more than the recommended workout routine, thebody is put at a greater risk of strain and injuries. The physicalrisks do not make this practice worth it. Moreover, the body willsee very little to no results and those extra hours of workingout will amount to nothing.

It may seem difficult to believe but in working out, less is morecan be a good thing. Remember that a high-quality workouttrumps a high-quantity workout always.

See for yourself the disadvantages of too much exercise.

Negative Effects of Excessive Exercising

More Pain = No Gain

Basically, your muscles are created after working out and notwhile you are working out. The purpose of workouts is to put astrain on your muscles which become bigger and stronger afterthey have been given the time to rest and recover.


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If you workout continuously without giving your body the timeto recover, new muscle mass wont get a chance to form.

Injury and Accidents

Gym accidents happen when the bodys muscles are pushed to its limits more frequently than it has time to recover. Duringworkout, your body is subjected to stress and force on yourmuscles, joints, bones and tendons. It may be capable ofamazing physical strength but it still has its limits.

You Are More Likely To Quit

When all you feel is fatigue and soreness all over, youll be

quicker to lose the excitement you once had when you firststarted working out. Maintaining a routine would be better tokeep your energy levels sustained and give your body moretime to heal.

Unnecessary Stress

When you overdo your exercise routines, your body is putthrough a lot of avoidable stress, making you feel groggy, tiredand depleted of energy more often.

Anxiety and DepressionAlthough not widely accepted, it has been observed thatexcessive exercising is the beginning of compulsive athleticism,exercise dependence or compulsive exercising which arethought to be new psychological problems. People who exhibit


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these behaviors are known to experience anxiety anddepression.

In order to avoid excessive exercising, you should be able tocatch yourself before it gets worse. See the list of the generalsymptoms and check if you can recognize or do any of them.

Symptoms of Excessive Exercising

Physical Symptoms

You notice little results even if youve been regularlyexercising for a period of time

You frequently feel muscle pain, sore joints or sometimessustain injuries

You feel constant stress, fatigue and tiredness constantly Your physical strength is not progressing (i.e. you are

stuck in your current weight capacity and cannot move to

the next benchmark)

In some cases, muscle mass actually decreases

Mental and Behavioral Symptoms Unusual anxiety and/or depression when you miss or fail

to finish a workout session

Spending excessive amounts in the gym


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Exercising even though youre sick or injured Avoiding other responsibilities such as school, meetings

and social gatherings to workout

Continuing your workout even if the body is already in pain Isolating yourself when working out

When you feel that other important things in your life arebeginning to be affected by your workout schedule, you might

need to reevaluate your priorities. Review the list of symptomsto assess yourself.

Exercise and working out should complement the other areasof your life and not distract from them. Once you are able toconveniently slip workouts in your life, youll see more results

physically and have a better feeling of well-being mentally andemotionally.

Measured Progress: Pacing Yourself

When exerting effort to achieve a personal goal, you will wantto see the results, especially if you had to augment yourschedule to make time for it.

Unlike school or work, there are no progress reports that will begiven to you to give you an idea of your standing or rate ofimprovement. One vital clue to see how far youve come along

is your own body. Like in report cards or performance


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evaluations, you should record your bodys progress regularly

to keep track of how well you are doing.

Here are some examples of how you can keep yourselfinformed of your development:

Physical Progressions

Similar to a journal, you can keep a record of your progress bykeeping a notepad of your performance on a weekly basis. Indoing so, you will be able to see for yourself your rate of

improvement, the areas that you will need to work on and thechanges that youll need to make to maximize results.Heres an example of a table that you can use. You can use any

variables that are relevant to you

WEEK 1Date

Initial Session

1

Session

2

Session

3

Session

4WeightBody Fat %

Measurements

Pulse Rate

Others


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Keep Track of Information That Are Relevant

to YOU

After a few weeks of regular workout, you will be able to knowfor yourself the adjustments that you will need to make tomaximize your results.

Eventually, you will need to customize your workout to be ableto create something more effective for you. Your body willeventually respond differently to different workouts andkeeping track of your progress will give you a better idea on the

specific areas that you will need to adjust.


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Conclusion

Making your abdominal muscles buff and cut is not as difficult

and complicated as it seems. As long as you have the disciplineand are committed, youll be able to streamline your diet andlifestyle and do the right exercises to give yourself ribbed andtoned abs.

Building a six-pack and slimming down your waist is easy if youknow the most effective ways that you can use for yourself.

If you want to find a complete and comprehensive guide for abstraining, check outlovesexyabs. You will find complete workoutplans, guiding you to what days to work out and the exactexercises to follow with video demonstrations of all exercisesbuilt into the guide itself. This starts from beginners level all the
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way up to advanced, with a detailed plan that can last up to 6months set out for you. Adding to this you will find a completeguide to nutrition that will teach you exactly how to calculatewhat you eat depending on your height, weight and body fatpercentage. This will teach you how to lower your body fat leveland start to show your abs. Also you can find a brake down offoods, running through the glycemic index so you know whatnutritional values you get in foods to help you create your mealplans.

LoveSexyAbs is a unique, high quality interactive video coursedesigned to achieve real, sustainable and lasting results for its

users. Its a one product solution to getting into and staying inshape, The fitness niche has been crying out for a product likethis, one that goes beyond a mere ebook and gives its users theexperience of having a personal trainer without any of the costof hiring one!

Come and check out lovesexyabs here!
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